The Healthy High Performer - Wellness + Nutrition

04/05/2023

Here is a refresher on the Dirty Dozen and Clean Fifteen! Save it on your phone for quick reference. The foods listed as 'dirty' are the ones you should really stick to purchasing as organic. The fruits and vegetables listed as 'clean' are considered ok without being organic.
🍎Here is the Dirty 12 list:
Apples, blueberries, bell peppers, cherries, grapes, green beans, kale + collards, nectarines, peaches, pears, strawberries, spinach.
🥑Here is the Clean 15 list:
Avocado, sweet corn, pineapple, onions, papaya, sweet peas, asparagus, honeydew, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, carrots.
Why? Because some fruit and veggies are less likely to be contaminated with pesticide residue. So, you can feel good about buying those without an organic label if you are trying to stick to a budget.
It's a jungle out there, folks. I'm here to help. 💛

04/03/2023

Today I want to talk a little bit about gut health.

Millions of bacteria are living in your gut, which is known as your microbiome. These little workers are a huge factor in assisting your body in breaking down foods.

In doing so, they also help keep you healthy by combatting allergens and pathogens —and even help synthesize some key vitamins.

Bottom line: Your gut health directly impacts how you feel every day.

So, here are some ways to establish a digestive health baseline.

1. Cultivate a healthy gut - Upping your intake of foods rich in probiotics. Fermented foods like refrigerated sauerkraut, yogurt (no sugar added!), kombucha, and even bone broth are all excellent sources.

You can also go for a high-quality probiotic supplement.
Aim for something with at least 10 billion bacteria and rotate brands every three months to keep the bacteria population diverse. Saccharomyces boulardii in particular helps protect the intestinal lining from harmful bacteria and increases the production of digestive enzymes, which help break down dietary sugars.

2. Keep up the fiber + healthy fat + water! Fiber acts a a prebiotic which is what probiotics and healthy bacteria eat! For Healthy fats think avocado and coconut oil as well as various nuts like macadamia. These types of food actually help to lubricate the digestive tract and stimulate the gallbladder's production of bile, which is key to digestion.

And, don't forget Water! Drinking too little water is one of the most common causes of chronic constipation. Also keep in mind that alcohol and caffeinated drinks are diuretics, which worsen dehydration and contribute to constipation.

Also consider reducing stress & moving your body more.

All of these little thing turn into big gains for gut health. There's more to know ... but those are all great places to start!

If you need support or want to know more - reach out. For now - Happy healing!

03/28/2023

Let's face it - no matter how much work you do, life gets HARD at one point or another. (Or points that become more like run on sentences and entire stanzas than just points.)
When I feel sad or overwhelmed or like my joy is on life support, I go to my library of books. Reading earmarked pages of this one over again is always a good way to check in with myself on how I am really feeling - and what I really need.
Just like the children all around us, our little guy or chickie inside is running the joy bus. Children know how to create. Children know how to connect with what makes them happy. Most importantly, children are honest with how they are feeling.
Do you know how to check in with YOUR inner child? This book, Recovery of Your Inner Child by Dr. Lucia Capacchione is a great way to learn. It's worth it.

03/22/2023

Looking to improve your sleep? Check out these 7 tips: https://recalibratedforjoy.com/how-do-i-get-better-sleep/

03/12/2023

Happy Sunday! Time for a little self reflection...

Which areas in your life are asking for you to take a pause or to retreat from altogether?

Its good to check in with yourself weekly (if not more often) on specific aspects of life. Reflection allows us to become more aware of our environment (internal and external) that can potentially start running us as opposed to us acting from the place of infinite creative energy that we are.

This question in particular can start the internal dialogue going to deepen our awareness of what "feels like a 10," which would mean a feeling of excitement and curiosity, versus what feels like a 2 or a 5... Which may feel more like repulsion. Pay attention to those cues. Taking breaks from 2s or 5s or finding ways to leverage help from others and their skillset (like doing income taxes, for example 😵‍💫) so you have more time and energy to pursue your 10s.

Stay shallow with this question.. Or go deep. Either way, I hope it serves as a compass for the coming spring ahead!

03/07/2023

Looking for a way to boost your brain power and improve your cognitive function? Check out the latest blog post, "Supplements That Can Help Boost Brain Power." In this post, you'll learn about some of the most effective supplements for improving brain function, including omega-3 fatty acids, lion's mane, and green tea. You'll also get tips on how to incorporate these supplements into your daily routine for maximum results. Whether you're a student looking to improve your grades or just looking to boost your brain power, this post has everything you need to get started on the path to a healthier, more productive brain.

https://recalibratedforjoy.com/supplements-that-can-help-boost-brain-power/

03/07/2023

How are you doing on the March Challenge? Have you done it yet? In case you missed it -we are encouraging you to spread some LOVE.
⬆️ SO - Here's the challenge. Write 1-2 "just because" cards to people that have made an impact in your life... Or write it to someone you know could use the pick-me-up. Here's my pile so far...
⬆️ After you do it - let me know how you felt just sending it. And, imagine how the person will feel on the other end of that heartfelt note.
Let's spread some LOVE... We have it to give in abundance 💕

03/01/2023

Hey guys! Here's something fun to do if you have 5 minutes. I love to give this personality test to clients begore we start working together. If you're curious, take the test 😎

I'm an ENFP-A. What about you??

Free personality test - take it to find out why our readers say that this personality test is so accurate, “it's a little bit creepy.” No registration required!

02/24/2023

Latest blog is up! Here I talk about some natural supplements for a healthy metabolism in women:
https://recalibratedforjoy.com/natural-supplements-for-womens-health-metabolism/

08/30/2022

Here is a list of my {used-to-be-daily} affirmations. Affirmations, or intentional statements, have been an important part of reframing not only how I receive my life in the present moment, but also how I view the past, how I honor my ancestors (think about how much your grands and great-great-great-grands overcame for you to be here now), how I interact with people, and how I show myself kindness and self care.
Affirmations help with all sorts of things. They can set you on a steady course to creating something radically different in life, or at the very least have something to hope for.
I don't recite my affirmations all the time anymore. At one point in my herstory, I read them out loud every morning.
When I read them now it makes me smile. I feel them in my chest as a flutter in my heart. They remind me how much we have the opportunity to influence our world, if only by a little internal heart-bouncing moment.
I keep them on a quick note on the homescreen of my phone. Easy access in a crisis, or entertainment while waiting in an airport.
The truth of the matter is: all of it matters..... and none of it matters. We decide what to believe in and where to place our focus. Which do you choose?
Happy creating ✨️

08/24/2022

HAPPY ANNIVERSARY to the love of my life, partner in crime and girl of my dreams . What a year it's been!
Your heart and mind are two of my favorite playgrounds... right along with splashing around in the water on paddleboards, sunrise walks, and pop'corrn movie nights.
Creating + Vision planning with you makes my heart thump.
Cheers to a lifetime ahead of us... and finally picking an official wedding date 🤪.
I love you for everything you are, my 🦄 girl.